For those of you who have problems or heart disease, you may be wondering what types of exercise are safe to do and how to do them. The reason is, heart health must be maintained by always doing routine activities every day. This article will discuss what types of exercise are recommended for heart health, as well as tips for safe doing it.
The benefits of exercise for your heart
The heart is one of the organs in the human body that plays an important role in distributing blood throughout the body. The stronger your heart, the better it maintains the function of other organs of the body.
One effort you can take to keep your heart healthy is to exercise regularly. Below are the benefits of exercise for heart health.
- Strengthens the heart as a whole
- Lowering bad cholesterol levels
- Can reduce the risk of heart failure
- Lowering blood pressure
- Increase body strength
- Helping you reach (and maintain) your ideal weight
- Help manage stress
- Improve mood and self-confidence
- Improve sleep quality
Types of exercise that are good for heart health
If you are confused about what kind of exercise routine you should choose, here are some recommendations to consider.
1. Cardiovascular or aerobic exercise
This type of exercise for the heart has the most benefits for your heart. Some examples of them are as below:
- Walk
- Run
- Jump rope
- Bicycle
- Row
Regular aerobic exercise can help you control your blood pressure and improve your breathing. Reported by Johns Hopkins Medicine, aerobic exercise not only improves heart health, but also reduces your risk of developing type 2 diabetes.
2. Strength training
The next type of exercise that is recommended to maintain heart health is strength training.
This sport focuses on establishing a good body composition. For example, if you have excess belly fat, strength training will help you lose fat and increase muscle mass. Remember, being overweight is a risk factor for heart disease.
Some examples of strength training that you can choose from are lifting weights (with dumbbells or barbells), gym equipment, push ups, and squats.
In a week, you are advised to undergo strength training as much as 2 days. However, make sure you don't do it for 2 days in a row. Give yourself a break so that your body can rest for a while.
3. Yoga or Pilates
In addition to doing aerobics and strength training, you also need to work on balance and flexibility. Types of exercise that aim to include yoga or Pilates.
This kind of exercise plays an important role, especially if you are just starting out. Without proper flexibility and balance training, you'll have a hard time getting aerobics and strength training to its full potential.
The main goal of yoga or pilates is to build the strength of your muscles and bones so that you can get the best benefits from exercise, especially for heart health.
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